A. 3 sets of: 10 Landmine Press, L & R 10 Ring Rows 10 Strict Knee Raises B. 3 Rounds for Time of: 500/400m Row or 400m Run 10 SA DB Push Press , L 10 SA DB Push Press, R 10 Pull-Ups
Friday CF B2L
Back Squat (Weight)
Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – Max Reps @ 85% Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
Metcon (AMRAP - Rounds and Reps)
Teams of 2, alt full rounds AMRAP x 12 MINUTES 12 Wall Ball Shots 8 Hang Power Cleans
Saturday CF B2L
Metcon (AMRAP - Rounds and Reps)
Teams of 2 AMRAP x 30 MINUTES 2 min Front Rack Barbell Hold 200m Farmer's Carry 400m Run, together 40 Burpees 50 MB Sit-Ups